I have nightmares. Not all the time and not always intense, but sometimes they seem unbearable. Most of my PTSD symptoms I have processed using EMDR and have coping skills that are very effective for me. However, nightmares are one of those things that come on sudden with no warning and are not necessarily controllable. Here are a few things that work for me. Keep in mind that everyone is different and if your nightmares/terrors are bad, please seek help to create a plan to deal with them. So, here we go. 😉

When a nightmare happens:

-Replay: Go through the nightmare again once you are awake but end it in a positive way. For example; if my house gets broken into, I defeat the robber.

-Imagery Rehearsal: I like to think that some nightmares are a way for the brain to prepare for various situations that may come up in my waking hours. So I take the general situation that my brain has come up with and create an action plan for if that were to occur. For example; if my house is on fire, I plan where my exits are, how to get my kids out, where to get a phone to call 911, etc.

-Grounding: Sometimes there is nothing you can do when you wake up from a nightmare other than realize it was a nightmare and you are safe now. I have a bracelet I wear that if I wake up in a panic, I count the beads and look around my bedroom. Usually by the time I count them down, I realize I am safe, check on the kids, and go back to sleep. Grounding can be done by feeling your sheets, drinking water, or many other ways- main goal is to get you back to the now.

Is there a cause?:

-Assess your life to see if there is a potential cause. Even bring this up to your doctor and/or therapist. Certain medications, food, stress, anxiety, substances, sleep deprivation, and sleep apnea can all be causes of nightmares/terrors.

Prevention:

-While some things make sleep worse, others can make it better. Some helpful aspects to add to your routine would be exercise, meditation, mental health therapy (for PTSD, Anxiety, Depression to be specific), a regular sleep cycle (including a bedtime), yoga, reduce/eliminate alcohol, caffeine, other substances, no computer or tv in bedroom, and reduce electronic use a few hours before bed.

My Challenge to you: Take some time this week to assess your sleep and ways that you can improve it. Add or eliminate anything that is between you and a good night’s rest. Sleep is very important for our brains to process and our general mental well being.

Sweet Dreams friends!

– Jessie the Therapist